4 Exercises That Actually Work Immediately

Patience? Pff.

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By
Elizabeth Narins

Jul 11, 2014

You know it's impossible to get a perfectly toned body overnight. (Unless, of course, you went to sleep with one.) But when you need to feel more confident in your birthday suit ASAP, you're not necessarily SOL: With the right moves, you can firm up in a single workout.

It's not magic. Exercise boosts blood flow to your muscles, which plumps them up to make your body look tighter and more defined, says Angeles Burke, a professional International Federation of Bodybuilding and Fitness bikini competitor (aka female body builder) and Aerobics and Fitness Association of America-certified group fitness instructor. What's more, breaking a sweat can help flush the layer of water that sits between your muscles and skin. When that happens, you'll be able to see muscle tone even more, she says.

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When you're short on time, though, the key is to work your biggest muscle groups, because they're the most visible. To tighten up the biggies (your butt, core, arms, and thighs) and feel more confident in a flash, perform one set of each of the following exercises in the order below without resting. Then take a 30- to 60-second break, and repeat the circuit up to four times right before you bare all. (A single circuit should take less than five minutes. Squeeze in at least two sets to see results.)

1. Alternating Lunges This move works your butt, quads, and hamstrings, and doubles as cardio, which releases feel-good endorphins to make you feel amazing; no mirror required.How to do them: Step forward with your right foot and lower into a lunge with your front knee bent at a 90-degree angle. Your right knee should be directly above your right ankle. Bend both arms and bring your left one out in front of you and the right one behind you. In one fluid motion, jump up out of the lunge and alternate feet and arms, so you land in a lunge with your left foot and right arm in front. (If that's not happening, nix the jump and bring both feet together before you lunge on the opposite side.) That's one rep. Repeat 20 times.

2. Kick Backs Burke swears by these bad boys; she does them right before bikini competitions to tighten and lift her glutes.How to do them: Lean over a table or chair and lightly place both hands down for balance. Keeping your hips square and legs straight, shift your weight to your left foot as you sweep your right leg straight backward, and drive your heel up toward the ceiling. When you feel a contraction in your butt, pause, then bring the leg back down. Repeat 25 times on the right side and 25 times on the left side. That's one set.

3. Push-Ups Ah, the exercises everyone loves to hate — and for good reason: They're not at all easy. But push-ups engage your back, chest, core, shoulders, and arms all at once, which makes the classic move incredibly efficient (albeit a bit torturous).How to do them: Start in plank position with your feet on ground. Your palms should be directly below your shoulders and slightly wider than shoulder-width apart; your body should form a straight line from head to heels. Brace your core as you bend your elbows and lower your body toward the ground so your chest hovers just above the floor without touching it. Pause, then push all the way up through your palms. (Not hard enough? Elevate your feet on a bench or step. And if you can't master a basic push-up with perfect form? Just drop your knees to the floor — you'll still feel the burn.) Repeat for 15 reps.

4. Ins and Outs You know the front part of your stomach where your six-pack should be? That part of your core represents a larger, more visible muscle group than your obliques, the muscles that run along your sides. Ins and outs isolate and engage the big guys, which makes your core look extra tight.How to do them: Begin on the floor with your arms and legs outstretched in front of you. Balancing on your glutes, lift your feet off the floor and bring your knees in toward your chest. In one controlled motion, extend your legs and lean backward so that your feet and upper body get as close to the floor as possible without actually touching the ground. That's one rep. Repeat 20 times. (You can place your fingertips by your sides for support at any time if it gets too difficult. Or grab a 10-pound dumbbell or weighted plate with both hands, and hold it to your chest as you perform the moves for an extra challenge.)

That's it! But don't forget Burke's best tips: Be a realist, and be consistent for more confidence in the long run. (To that end: Feel free to use this quick-fix workout as your regular fitness routine. Just add five minutes of moderate-intensity cardio such as jogging to the beginning of each circuit, and repeat it up to four times in a row a few times per week.)